Adarq.org

Swimming 16 minutes freestyle, previous pr was 6 minutes last Wednesday without having to resort to the back stroke.  20 mins total.

Adarq, I'm not tech savvy but on this site it says it's not safe and has a red triangle with an ! In it.  The sites that say that is super slow to type on so idk if i can fix it.

Tomorrow is bw stuff maybe all tabata.

I'm just super excited for wednesday, ive caught the strongman bug.

9/11 TRIBUTE
For Time
3 rounds
.5 run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 pull ups
11 Power Cleans (175/115 lb)
11 oh press
11 Kettlebell Swings (2/1.5 pood)
11 sit ups
11 Deadlifts 225
11 snatch
5 min row

So first run will be 2.5 miles n get right into it.  After that will be a tabata and swim.

I was thinking about risking it and doing squats.  I've neglected them for a month and it's showing.

Noticed that my strength work I do too many warm up sets and not enough working sets.  So for instance on Wednesday (axel) my sets will be
205/235/255x3x3
275/300/315x10x3

Log work this week will be maybe up to 225 for 5x1 but I will do a 10 to 20 second hold at the top of each clean.  When I have 225 on a barbell in the front rack it's easy but on a log it's awkward and your legs might wobble and core might collapse in or you go side to side cuz of instability.  Doing the holds should help and when I start pressing ill be that much better. I want to wait to press because I have no way to really warm up for it since the log empty is 190.  So once I buy my own log, maybe one that's 100lbs I should be good.

Ran and did bodybuilding, nothing special.

The plan is to get this fucking job, do my current job on the weekends, pay off my student loans in 1 shot and then buy a exergenie I think it'd called, prowler n log

Tomorrow is crossfit stuff
Run 2 miles
stretch etc
For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
3 Burpees at the top of each minute

9/11 TRIBUTE
For Time
2001 meter Run(1.25 miles)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row Idk how i will fucking do this, i guess row for 8 minutes and call it close enough


Wednesday
Run 2 miles
Stretch, warm up biceps and rotators
Work with log, 200lbs, no amrap just a lot of singles n doubles.
Axel bar deadlift: I would like 265 double overhand and maybe 325 mixed.
Then farmers walks with 120s
Single arm Axel bar holds for 3 sets with idk the weight lol
Swim.

Run felt ok, did 22 mins
First wod was miserable, i did 2 burpees instead, time was 16:48.  Had to take a minute break.

Gonna do 9/11 tribute, first part is a run so that'll be my recovery
People came in so I did bb work5 first.  Tired n just went through the motion.  Hammies cramped up on the rower so walking my 1.25.

I like the 9/11 wod but it needs to be
Run
Then the bb n all that work for 3 rounds
Row
I might try that later in the week

2 mile run days starts today
Felt like shit, kept it at 5.5 n had aches n felt dehydrated.
I did 3 miles because I am doing Murph
So 3 miles (1 mile for murph)
100 push ups (30-60-100)
200 squats (60-120-200)
300 jj (125-250-300)
Going to attempt another mile but I feel like garbage.

That honestly might be it or I might do like a 3 min burpees test.

None of that at the end happened lol. I was feeling wrecked n i got into a conversation with my buddy about a few things.

Anyway, made up 2lbs of beef, cooked 8 eggs and some mixed vegetables n chicken shit so that's what ill eat today.

Will workout sunday, no sleep today.

1.5 run and all that
19.5(swap pull ups with rows)
Total reps: 163
95lb thrusters felt like 135 almost exactly.  I'm guessing the log work kills me but I'll get used to it.

grace: going to do with 95lbs lol
Time: 2:50
Game plan was 3x10 and I stuck with it considering how thrusters felt but this was much easier.  Should have done 2x15

10 min amrap
Row x 1 minute
19 wallball

Walk x 2 miles

-2lbs